Helpful Tips to Prevent Back Pain When Raking This Fall
Posted on Sept. 15, 2009
Raking may seem like a simple outdoor chore, but raking improperly could cause upper or lower back strain, and neck and shoulder pain. If not properly warmed up, muscles can be injured by the twisting, turning, bending and reaching required while raking.
“Like any athletic endeavor, raking can cause injury if you don’t warm up or use improper body mechanics,” says Ryne DeVries, DC, an assistant professor and faculty clinician at Northwestern Health Sciences University in Bloomington, Minn. “While few people consider raking to be a hobby, it is an inevitable part of homeownership. When you’re raking, your legs, buttocks, stomach, arms, shoulders, neck, and back all get a workout. Like any exercise, raking requires stretching as a warm-up and the use of proper form.”
Dr. DeVries offers these simple tips to keep your body healthy as you clean up the yard this fall:
- Before picking up the rake, do stretching exercises to warm up muscles. Follow up the activity with further stretching. Recommended stretches include side bends with your hands above your head and fingers locked, knee-to-chest pulls, and trunk rotations;
- Before beginning, take a short walk to stimulate circulation;
- Try to remain in an upright posture while raking;
- Bend at the knees, not the waist, when picking up piles of leaves;
- Be sure to alternate hand positions to ensure that you are not over-working one side;
- Drink plenty of water before, during, and after raking;
- Take periodic breaks. A good rule of thumb is 10-15 minutes for each hour of strenuous activity;
- Use ergonomic tools that are engineered to encourage proper body mechanics; and
- If you feel stiffness or soreness in your back, use ice. If there is no improvement after a day or two, seek care from your chiropractor.
According to Dr. DeVries, “As we age, we naturally try to conserve energy and do not want to use our muscles. But, if the muscles are not used, they become weak and may be more prone to injury.” Rushing through this chore may lead to achy muscles or injuries — injuries that can be prevented. So follow Dr. DeVries’ helpful tips and take care of your yard – and your body – this fall.
HealthyU is a program developed by Northwestern Health Sciences University to educate, empower, and support people who seek to improve and maintain their overall health and well-being through the integration of mind, body, and spirit. The HealthyU website features 1,200 pages of information on how to live healthfully and more than 1,300 links to additional resources on the web. Visit www.nwhealth.edu/healthyU.